Walk with Joker

[the77joker]

18.3.26

Pressa 45gradi 100kgx12x3s
La gamba sembra ok ma meglio non forzare

Chest press inclinata
30kgx12,
40kgx8+2parziali
40kgx7+3parziali
40kgx7+3parziali

Rematore machine
50kgx15,
60kgx12
70kgx10

Alzate laterali 12-8x4s

Tricip extension up corda 8-12x3s

Bicipiti curl preacher 25kgx8-5x4s

[the77joker]

19.3.26

Squat 60kgx10, 90kgx6x3s

Avambracci 8kgx17x3s,

Scale 8min

[the77joker]

20.3.26

Squat 60kgx10, 100kgx6

Press over head bila 25kgx12x3s

RDL 70kgx15x2, 90kgx15x2s

Panca 60kgx5x4s

Curl bicipiti EZ 25kgx12x3s

Tricip push down cavo 25kgx10, 25kgx12, 25x12

Alzate posteriori manubri 10kgx15x3s

La gamba va bene, ma non voglio forzare.

[the77joker]

21.3.26

Rematore manubri 10x5s

Dips 6-8x5s

[the77joker]

23.3.26

Chest press 20kg x12, 30kgx10, 40kgx8, 50kgx4+2parziali, 60kgx2, 50kgx2, 40kgx5+3parziali

Lat machine 59kgX12, 66kgX10, 73kgx7, 79kgx4

Tricip extension up corda 31.5kgx12x2, 31.5x9, 31.5kgx12

Bicipiti curl neutro cavo 36.5kgx12x4s

Alzate laterali cavo
13.5kgx8+9kgx8
13.5kgx8+9kgx8
13.5kgx8+9kgx8

[the77joker]

24.3.26

Squat
70kgx8,
100kgx5,
120kgx4 veloci
140kgx1 visibile rallentamento,
120kgx4 ultima lenta
100kgx5

Avambracci 8kgx15x4s
Avambracci reverse 8kgx12x2

Calf 105kg x12x4s

Leg curl in piedi 20kgx12x4s

Leg extension 80kgx10x2s, 70kgx10

Alzate posteriori cavo 6kgx10, 6kgx8, 6kgx10